Are you aiming for massive biceps? Eric Janicki, a world record powerlifter and IFBB Pro coach, has the perfect solution for you. Recently, the powerlifter shared a few tips and exercises to build huge biceps. Alongside these tips, Janicki showcased a device called EMG. The coach uses advanced electromyography (EMG) testing to reveal the top bicep exercises that deliver maximum growth.

At the beginning of the YouTube video, the bodybuilding coach explained that EMG testing is a technique that measures the electrical activity of muscles during exercise. By placing sensors on the biceps, one can identify which exercises produce the most muscle activation. “The harder that I’m contracting, the higher the spike and contractile response,” explained Janicki. This method helps pinpoint the exercises that provide the most significant muscle stimulation throughout the entire movement. Now, let’s delve into the exercises Janicki banks on.

Janicki tests common bicep workouts

The IFBB Pro coach tested a few common bicep exercises to determine the most effective ones. In his routine, he highlighted the exercises, Incline Dumbbell Curls, Preacher Curls, Lying Straight Bar Curls, Incline Bench Iso Dumbbell Curls, and Hammer and Supinated Dumbbell Curls. To begin with, Janicki’s favorite, the incline dumbbell curl, tops the list. This exercise offers superior stretch and peak contraction, making it incredibly effective for muscle growth. “It’s just such a good movement pattern,” he says. By lying back on an incline bench, you isolate the biceps and avoid using momentum.

Secondly, known for their ability to isolate the biceps, preacher curls are great for building muscle. However, the 32-year-old cautions, “Be very safe with this movement pattern; it’s really easy to injure yourself, especially at the bottom of the rep.” He recommends keeping the weight manageable to avoid strain. Other than these two, the Lying Straight Bar Curls, exercise is a powerhouse for bicep development.

By lying down and using a straight bar, you can eliminate momentum and focus solely on the biceps. The American bodybuilder emphasizes, “You have crazy load in the contracted position and in the stretch position.” Moreover, the Incline Bench Iso Dumbbell Curl allows one to perform one arm at a time. This exercise delivers high muscle activation. The fitness trainer notes its effectiveness, stating, “It had really high amplitude data and peak contraction volume.” The list didn’t end here.

Janicki’s recommended beginner-friendly routine

Lastly, Janicki listed the Hammer and Supinated Dumbbell Curls as a versatile and beginner-friendly exercise. These curls are excellent for targeting different parts of the biceps. He advises, “Keep the chest pulled open and back to keep the emphasis out of the front delt and into the bicep.” Alongside these exercises and their benefits, he also shared a few tips as well, highlighting how to get maximum benefit.

The online fitness trainer shared crucial form cues to maximize each exercise’s effectiveness. For instance, when doing hammer curls, he suggests, “Pull that chest nice and open to the ceiling,” which enhances the stretch and contraction of the biceps. For supinated curls, focus on turning your pinky up to achieve a better peak contraction.

Incorporating these scientifically tested exercises into your routine can help you achieve optimal growth. As Janicki says, “Take this into your training and get the best results possible.” Are you ready to transform your biceps with his tips? Let us know in the comments below.